• If you do not
know your Deadlift 1RM, select a weight that is challenging for five reps yet
allows you to concentrate foremost on proper mechanics. Increase weight 5-10% each set if possible
without sacrificing form. Consider last
set (1+) as a minimum of one rep but continue up to the point where you are
grinding it out, but not to failure. Rest
90 seconds between each set.

1b) Strict Pull Ups: 3 x Max Effort Unbroken

• If you can
perform more than 20 unbroken Strict Pull Ups, add weight to limit total reps
per set to 20.

INTERMEDIATE
STRENGTH (superset 1a, then 1b, then 1a, etc.)

1a) Deadlift: 3 x 3 @ 85% Deadlift
1RM - rest 1 minute.

1b) Strict Pull Ups: 3 x Max Effort Unbroken - rest 1 minute.

• If you can
perform more than 20 unbroken Strict Pull Ups, add weight to limit total reps
per set to 20.

Like your SCF experience? Donate here!

Like Samurai CrossFit on Facebook

Cross-Training Area in the Samurai Fitness Center on Yokota AB (enter the annex building and turn right in the entry hallway... look for the basketball half-court completely covered in black rubber matting).

Samurai CrossFit is neither endorsed by nor affiliated with the Yokota Samurai Fitness Center, the United States Air Force, or Department of Defense.